Category: Tips

Top Bodybuilding Tips To Grow Your Muscles Fast

You need to learn everything possible about successful techniques for building muscle, if you seek to gain the results you are looking for.

Vegetables offer many benefits when you are building muscle as any other nutrient. Vegetables provide nutrients that you cannot find in proteins and protein-rich foods. You will also get a good amount of fibers from them. Fiber enables your body make better use of the protein.

Focus on the squat, squat, and bench presses. These three main exercises are the best for building a solid muscle-building regimen. They are proven exercises that increase bulk, build your endurance, and improve overall condition. Try to work these crucial exercises in each workout by our fitnesstep1’s team.


You must consume a sufficient amount of protein if you are serious about building muscle.Protein is what builds strong muscles are grown from.

Since gaining muscle involves a long-term commitment, you must remain motivated. You can even set rewards that will further your muscle gaining efforts. For instance, reward yourself with a massage, and will help you recover on your days off.

Eat well on days you want to build muscle. Consume protein and other calories about 60 minutes before you begin your workout. That doesn’t mean you can eat whatever you want, but just be sure to eat a bit more on those days and less on the days you aren’t going to be weight training.

Use as many repetitions as possible in each training session.This can stimulate your lactic acids, which helps to stimulate muscle growth. Doing this consistently while you train will produce maximum muscle built over time.

Building muscle does not always have to mean having a ripped physique. There are various muscle routines that should be considered.

You can judge the effectiveness of a muscle building routine is effective if you are becoming stronger from week to week. You should see a steady increase in the amount of weights you lift over time. When you are beginning to lift weights, you should be able to lift about 5% more every few workouts. If you can’t comfortably make these improvements, you should look over the things you are doing wrong. If you find that you are weaker than your last session, perhaps you have not yet fully recovered.

Your diet should be tailored to fit your training.You need to increase protein to fat in order to build muscle. Don’t be under the assumption that this means you can overeat; it simply means that you need to follow a more balanced diet. You need to consider taking supplements and vitamins in order to aid you in building muscles quicker.

Carefully choose which moves you include in your routine; certain ones may actually make it more difficult to build muscle.You can risk injuring yourself seriously if you have too much weight on your joints in neck work, neck work and dips because they involve difficult joint positions.

Remember to stretch before you begin exercising. Massages help to relax and post-workout recovery.

Examine your current muscle mass to know what you need to work on.This will help you set reasonable goals for your muscle building program.

Creatine helps give you to increase the frequency and intensity of your workouts. Be careful when you are going to take supplements.

To optimize your protein intake, plan to add 20 to 30 grams of high quality protein to each of your meals every day. Spreading protein out will help you to achieve your protein needs.For example, if you need 180 grams of protein per day, eat six meals a day and have 30 grams at each meal.

You should carefully practice each routine until you have mastered it.

If you are a beginner to muscle building, it is important that you have perfect form before concentrating on power. You will use more weight over time, but any flaw in your form will be increased with time, unless you correct it right away. This means that you’re powering up to looming injuries, which are the opposite result you want to achieve.

Remember, building your muscles is not about only going to the gym. You must keep the right attitude to have results. Remember these tips so you can build muscle quickly and efficiently.…

Five Fab Tips for Making Your Spring Cleaning Last!

Spring is here, and around our house, that means cleaning out the house. A clean, clutter-free house just makes you feel better, and there’s no better time to flush out the house then with the renewed energy that spring gives us.

I love to throw open the windows, turn up the music and clean, clean, clean. My husband knows that when this weather starts, he will be doing lots of runs to the local donation bins because it’s out with the old!

Cleaning the house out seems like such a no-brainer, but surprisingly, many people don’t know how to do this effectively, and how to make it last! We all know the drill because we’ve all been there, we spend the day cleaning out closets, dusting, organizing, and within a week, it seems like the counter is full of papers again, and the closets are bursting at the hinges. But don’t worry, help is on its way! Here are 5 tips to make your hard work last longer, so you have more time to spend outside, which is what we all really want to be doing anyway!


I have baskets all over my house, especially in the “hot spots”. I define hot spots, as those spots in your house where things seem to gather. For us, it’s the shelf when you come in the door, the edge of the kitchen counter, and Mom and Dad’s dresser.  The baskets are great because instead of piling things in these spots, we can throw those things into the basket, keeping things neat-ish,  contained and seemingly in order. Once a week, I go through all the baskets and put things where they actually belong, but between the times when they are cleaned out, our “junk” doesn’t look so junky inside of a pretty little basket!

The 10 Minute Hustle –

After dinner, we like to do Mom’s 10-Minute-Hustles! There are 5 of us in this house, 4 of us who are big enough to help out, so after dinner, I set the timer on the stove for 10 minutes, and everyone races around and picks up things that aren’t put away, sweep the floor, throws dirty laundry in the basket, wipes off counters.. anything they can do to contribute to the neatness of our house! It may not be done perfectly, but it’s been attempted! And let’s face it, if 4 people are doing the 10-minute hustle, it’s like 40 minutes of cleaning by clothes steamer, and that means more time to hang out with the kids or watch Dr. Phil from the PVR!

Stick to Necessities –

The less you have, the less you need to pick up or clean up. I am a very minimal person, and I’m not advocating that for everyone, however, if you find yourself picking up things you rarely use, dusting objects you don’t enjoy anymore, working around things that serve no purpose, or if you’re not really sure what’s in the back of that closet, or why you have 5 spatulas – it’s time to evaluate what you need to have. Getting rid of some things that are just laying around and not really being used can free up storage for things you really do need to have! When you start digging, you’ll be amazed how much you have that you don’t really need.

Routine –

Sometimes all we need is a little structure to keep things in order. There is no, one-size-fits-all solution to this one because we all have very different lives, and pressing things to do but getting into some sort of cleaning routine will help you stick to keeping up with everything. Some people find it easiest to focus on one room a day, others find taking one weekend day and getting the whole house cleaned is more effective for them. I’m on maternity leave right now, so I kind of incorporate a whole bunch of ideas into one.  I find that first thing in the morning, I get a load of laundry in, sweep, wipe down the counters, and for the rest of the day I attempt to get at something I’ve noticed needs done. If I can get all of this done by the time nap time is over, I have the rest of the day to play!

The goal is to find something that works for your family and stick with it. If you’re both working, try sitting down and delegating things that need to be done, and stick it in the fridge! And don’t forget the kids. Give them something they can handle to do every single day. (My 5-year-old LOVES to have a “job” and the bathroom is her domain. She cleans the counter off, wipes it down, and keeps the toilet paper dispenser stocked with rolls of paper for us!)

The final Tip is to relax. We’re all in the same boat, and I know when someone shows up unannounced and you and looking around your house wondering what they MUST be thinking about you and your stay of a house, you are mortified. But chances are, they’re going home to a less than perfect house too, and we’re all hard-working adults, who are all trying to work out the delicate balance between fun time, kid time, grown-up time, and cleaning.…

Let’s Be Safe – Not A Victim

As we sit here after Thanksgiving, thinking we ate too much — we now start to think about Christmas and the start of the Christmas shopping rush. It begins with Black Friday and continues until the night before Christmas. Let’s take a few minutes to stop and think about our safety.

When we leave to go shopping, there are others out there who are not going to a store to buy their Christmas gifts. They are looking for an easy target to steal from. Take a few minutes and stop and think about not being an easy target.


  • When I leave my residence did I check and make sure I have locked the doors and windows? An unlocked door makes it so much easier for a thief to do his or her Christmas shopping in your living room.
  • If you take gifts out of the boxes when you return home, conceal the boxes or packaging within garbage bags, rather than placing the packaging in the recycling bin. The packaging, especially for high-ticket items, advertises what is inside your home.
  • Make sure gifts and valuables are not in plain view. Close curtains at night.

Many of us do some of our shopping online and have the packages delivered to our homes. If you are not at home when the packages are delivered, they are usually left on your front steps. An unattended package sitting for just a few minutes is an open invitation for thieves to help themselves.

  • Modern technology gives us the ability to track our packages and we usually know when they will be delivered. Arrange your schedule to be home when the package is to be delivered.
  • Make arrangements with a neighbor you know and trust, and who is going to be home to either have the packages delivered to their home or willing to pick up the packages from your front steps and hold them until you get home.

A lot of us enjoy the hustle and bustle of the shopping experience. We travel to our local shopping mall and find a good central parking spot. We spend the better part of a day going from store to store, finding just the right gifts for everyone on our list. After we make our purchases and do not want to carry them from store to store, we take them out and lock them in our car.

  • Remember you are not the only one using the parking lot. The thief is also out there looking for an opportunity to do his or her Christmas shopping. When you store a purchase in your vehicle — remember out of sight is out of mind. Place the packages in the trunk, lock the vehicle, and set the alarm if the vehicle is equipped with one.
  • Park in a well-lit area, preferably right next to a parking lot light. This increases the chance of thieves being seen, and they know it.
  • Remember your personal safety; be cautious when walking out to your vehicle. Know your surroundings, if something seems wrong, turn around and go back into the store. Have your keys ready. Most of all, there is nothing worth getting hurt for. Any item can be replaced, getting hurt can really dampen or ruin your Christmas.